{"id":2239,"date":"2012-12-19T06:15:33","date_gmt":"2012-12-19T11:15:33","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2239"},"modified":"2013-01-20T16:15:54","modified_gmt":"2013-01-20T21:15:54","slug":"specifics-wk212-sprint-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2239","title":{"rendered":"Specifics &#8211; WK2\/13 Sprint &#8211; Wed"},"content":{"rendered":"<p>East Bayfield early morning\u00a0 &#8211; with Rico<br \/>\nTarget:\u00a0 recovery swim<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<ul>\n<li>100 FS Pull<\/li>\n<li>100 BK Pull<\/li>\n<li>100 FS Fins + Paddles<\/li>\n<li>100 BK Fins + Paddles<\/li>\n<li>200 IM Drills<\/li>\n<\/ul>\n<p>Kick:\u00a0 300m<\/p>\n<ul>\n<li>2 x 50 FS Kick with fins<\/li>\n<li>2 x 50 BK Kick with fins<\/li>\n<li>2 x 50 BR Kick<\/li>\n<\/ul>\n<p>EN-1:\u00a0 600m<\/p>\n<ul>\n<li>2 x 50 FS Pull<\/li>\n<li>2 x 50 FS Fins<\/li>\n<li>2 x 50 FS<\/li>\n<li>2 x 50 BK Pull<\/li>\n<li>2 x 50 BK Fins<\/li>\n<li>2 x 50 BK<\/li>\n<\/ul>\n<p>Threshold: 100m<\/p>\n<ul>\n<li>2 x 25 FS Fast<\/li>\n<li>2 x 25 BK Fast<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield early morning\u00a0 &#8211; with Rico Target:\u00a0 recovery swim Warm Up:\u00a0 600m 100 FS Pull 100 BK Pull 100 FS Fins + Paddles 100 BK Fins + Paddles 200 IM Drills Kick:\u00a0 300m 2 x 50 FS Kick with &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2239\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"_links":{"self":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2239"}],"collection":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2239"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2239\/revisions"}],"predecessor-version":[{"id":2383,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2239\/revisions\/2383"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2239"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2239"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2239"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}